I need advice on what I need to train in order to progress further. My FTP has been increasing slooowly (from 340ish to 350ish 20min) for the past two months and I'm unsure what I need to do in order to give it a boost.

Edit: Threshold is at around 80% of vo2max (using the 20min * 0,95 formula). Should I "raise the roof" by getting a higher vo2max or push up the AT?

I'm getting tired of the looong boresome SST intervals and the 3x20min,1x60min etc. I don't feel like they do much... I typically do 3 or 4 interval sessions each week. 1 (2) SST, 1 @ AT, 1 @ vo2max intensity. Other than that I do LSD rides, so a typical training week is around 15hrs. I'm on vacation now and have the time and motivation to do 20hrs +, but I'm not sure what areas to focus on.

My "numbergoal" of the season is to close up on 370w avg for 20minutes and reach a 5w/kg FTP.

Less is more. Even at my peak, as in much younger, I only did 2 days of intervals per week. are you sure you're recovering from each hard training day? Its hard to progress when you don't recover from your training.

Total of around 700km - 26.5 hours - around 1100TSS. Yes, this week was intended as a week with a lot of training and TSS. I normaly do about 500km - 20 hrs - 800tss with a week every 4 or 5 weeks where I drop down to around 3-400tss to rest up, where the week pre-restweek is a high TSS one.

I have a 4day stage race coming up at 2. - 5. of august, so this week will include some higher intensity intervals and less SST intervals. Then the week after will be prepping for that race. Where should I be TSSwise? I'm thinking around 6-700 this week, most coming from AT or higher intensity intervals.

Very hard training and intervals, can't see some very hard rest. Nothing wrong with a solid 7-10day block but without allowing for the adaptations to take place you're going to be slowing inching downwards in performance, not up .

_________________"Physiology is all just propaganda and lies... all waiting to be disproven by the next study.""I'm not a real doctor; But I am a real worm; I am an actual worm." - TMBG

Wow, That`s a lot of junk miles. You can easily cut down some of the zone 2 you are doing around the speedwork and you wouldn`t loose any fitness at all. Have you checked your testosterone levels? I bet they are like a 12 year old girls. More intensity less hours is my 0,02 cents.

Edit: Seems like you doing some mtb racing aswell, and I can tell you right away that you are training wrong for that discipline whether its xco or xcm. How does your legs feel walking a pair of stairs? I bet like shit.But seriously that`s to much hours you should cut back and up the intensity

Wow, That`s a lot of junk miles. You can easily cut down some of the zone 2 you are doing around the speedwork and you wouldn`t loose any fitness at all. Have you checked your testosterone levels? I bet they are like a 12 year old girls. More intensity less hours is my 0,02 cents.

Edit: Seems like you doing some mtb racing aswell, and I can tell you right away that you are training wrong for that discipline whether its xco or xcm. How does your legs feel walking a pair of stairs? I bet like shit.But seriously that`s to much hours you should cut back and up the intensity

I see nothing wrong with his training for xco racing. A high ftp pays off in xco racing. There are many ways to get stronger at mtb racing. Not only by doing micro bursts and anaerobic work.

Wow, That`s a lot of junk miles. You can easily cut down some of the zone 2 you are doing around the speedwork and you wouldn`t loose any fitness at all. Have you checked your testosterone levels? I bet they are like a 12 year old girls. More intensity less hours is my 0,02 cents.

Edit: Seems like you doing some mtb racing aswell, and I can tell you right away that you are training wrong for that discipline whether its xco or xcm. How does your legs feel walking a pair of stairs? I bet like shit.But seriously that`s to much hours you should cut back and up the intensity

I see nothing wrong with his training for xco racing. A high ftp pays off in xco racing. There are many ways to get stronger at mtb racing. Not only by doing micro bursts and anaerobic work.

Have I suggested micro burst and only AWC work? A high Ftp is one of the important thing to have for ALL bike racing disciplines. But for Xc racing I think less so than road racing. Specificity is the key to suceed in all sports. I think xc racing leans more towards training of under/over charachter and more v02max work than purely working on your ftp by doing endless long intervals on the road. There are many ways to train your ftp. Have all of cycling gone Bradley Wiggins mad?

The typical type of races that I do are 100-160 km long road races, and the occational MTB race to do something else. MTB races are typically 60km+ long with a lot of gravel (Yeah, I know...). Therefore, my goal for the training is road racing, not MTB. At least not until after the stage race. Then I'll do more training on my MTB and less on the road bike.

Plan for this week: More rest, less dead miles. When I'm first doing intervals, leave it all in the hills.

After the 4-day stage race my next big race is at 25th of august. It's a 94km long "MTB" race ("MTB" as in 92 km ish of fireroad - rigid maxxlite 29" it is). How should I change my training in order to perform the best there? The profile of the race.

If you want a higher FTP. Train the power you want, that means more time above your current FTP. Maybe trade some of the SST intervals, and mix up the current FTP intervals. Try 3x15 or 2x20min. Also try to do 3 min intervals with 3 min rest at you target FTP with as many repeats you can until the power drops.

You current plan is good for stamina, but not for raising you FTP or Vo2Max.

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